Which magnesium supplement to choose?

Because magnesium is no longer so abundant in the soil, many nutrients that come from the soil contain less and less magnesium. That is why more and more people and animals suffer from a magnesium deficiency. And because magnesium is necessary for more than 600 enzymatic processes in the body, the complaints can vary widely. But they often have to do with the inability to relax muscles or nerves. The question then is how you can best supplement this magnesium deficiency.


The body cannot produce magnesium itself. It depends on the diet for this. That’s why it’s a wise idea to supplement with magnesium daily. Fortunately, this can be done in various ways. It can be done by taking a magnesium supplement in the form of powder, tablets or capsules and you can also add magnesium to the body by using magnesium oil.

  • Magnesium in food
  • Which supplement is a good choice?
  • Magnesium compounds in supplements
  • Choosing an organic magnesium compound
  • Magnesium oil
  • Side effects

Magnesium in food

Of course, food still contains some magnesium. Cocoa contains the highest percentage of magnesium of any food source. But wheat products (bran) and grains, soy products, nuts (especially almonds, pecan nuts and cashew nuts), beans, seeds (sunflower seeds, sesame seeds), bananas and apricots, whole rice, coconut and shellfish also contain magnesium. All green leafy vegetables contain magnesium due to their high chlorophyll content (1*).

Which supplement is a good choice?

You can add magnesium by taking a supplement or by using magnesium oil. Magnesium is available in tablets, capsules or powder form. Magnesium oil can be used externally by rubbing it on your skin or taking a (foot) bath with it. The choice is yours.

Improve magnesium absorption

The bioavailability of magnesium can be enhanced by supplementing synergistic (cooperating) elements. You should especially consider a good ratio with the element calcium. Vitamin D can also play an important role in this. A vitamin D deficiency causes difficulty in absorption through the intestinal wall and difficulty in accepting calcium into the blood. This also applies to the absorption of magnesium! The ratio of calcium to magnesium in the body should be approximately 3:2. Vitamins B3, B6, C, F, the mineral zinc and the amino acid taurine also appear to be indispensable for maximum utilization of magnesium (2*).

Magnesium compounds in supplements

Magnesium supplements come in organic and inorganic compounds. Organic magnesium compounds are: -L-aspartate, -arginate, -ascorbate, -aspartate, -caprylate, -citrate, -cysteinate, -fumarate, -gluconate, -glutamate, -glycinate, -ketoglutarate, -Krebs, -lactate, – lysinate, -malate, -methionine, -nicotinate, -orotate, -salicylate, -succinate, -tartrate and -taurinate and amino acid chelated magnesium. Inorganic forms , examples of which are oxides, sulphates and chlorides.

Both forms are easily absorbed, at least if the gastrointestinal tract functions properly. People who use antacids or people who have poor intestinal function (such as many older people, for example) should opt for organically bound magnesium.

Choosing an organic magnesium compound

The above story shows that it is wise to choose an organic magnesium compound as a supplement. But there are still many of them. According to some, magnesium in combination with taurine is the most absorbable form. Both substances help the muscles relax and are also involved in the conduction of stimuli. This combination, magnesium taurate , is a good choice for people with, for example, arrhythmias and heart complaints. Magnesium malate is a better choice for people with fibromyalgia and (chronic) fatigue. The malate form is magnesium bound to malic acid. Malic acid can break down lactic acid and can therefore help against fibromyalgia complaints. Another good, most inexpensive choice is magnesium citrate . In studies that monitor the absorption of magnesium by the body, it appears that magnesium citrate is absorbed much better than the inorganic form of magnesium oxide. Well-known brands that sell good magnesium supplements include Orthica and Solgar.

Other good compounds are magnesium glycinate (good for detoxification of mercury/amalgam), magnesium aspartate (for athletes) and magnesium l-threonate (good for memory). Cell salt number 7, magnesium phosphoricum, is also an easily absorbable supplement.

Magnesium oil

If you would rather not take a magnesium supplement and still get extra magnesium, magnesium oil is a very good choice. You can rub this oil on the skin or you can take a foot bath or regular bath with it. It is wonderfully relaxing, especially in the bath. One pump of magnesium oil contains approximately 15 mg magnesium. More information about magnesium oil can be found in this article.

Side effects

Side effects that can arise from taking too much magnesium, especially in the forms glycinate or sulphate, is diarrhea. The risk of cardiac arrhythmias also increases when taking magnesium glycinate for too long. Preferably avoid magnesium bound to aspartate and glutamate. These amino acids are neurotoxic if not bound to other amino acids.

read more

  • Magnesium oil, for fatigue, nerves, headaches etc
  • Magnesium deficiency: Symptoms and supplementing magnesium deficiency
  • Osteoporosis due to magnesium and vitamin D deficiency